Hi,
I recently bought the Intermediate 6 week programme (5k)
I’m a bit puzzled by the instructions for week 1. The 1st workout is “25 min. Form Intervals” i.e. do focus 1 for the 1st 1/3, 2nd focus for the 2nd 1/3 and combine the two for the final part.
The focus’s are ‘one legged posture stance’ and ‘pick up your heels’. Should I be doing these as part of a ‘run’ or are they track exercises that I do for the duration of 25 minutes? Do I go for a ‘run’ at all?

The only ‘runs’ I can see are the LSD ones, and they seem to pick up the distances quite quickly given that no distances are stated on the form interval days - just duration in minutes.

I appreciate the focus is on form for the beginning but this is confusing. Please can someone explain.
Thanks!

Thanks for the explanation. I can run 5K but currently have knee problems, so I’m thinking that maybe I should switch to the walk/run option, if that’s not a problem. I feel a bit of a loser in doing so, but in the spirit of gradual progress I guess I should accept that I need to go back to basics and be patient!

I love running, am missing it dreadfully, so will do what I need to do in order to get back my regular fix!
Hence I’d be very grateful if you could switch me onto the walk/run option.

Hi Casey,
Many thanks for changing my programme. I’ve gone through the setup, and really do think that this will be a better approach, so thank you for suggesting it. I feel hopeful that with patience and application I will get back to where I was before my knee problems set in. In fact, if I do this properly, I hope to progress even further :o) I’ll let you know how it goes.
Best wishes - Jo

I don’t understand how to do a one-legged posture stance while running at the same time. In the video, it shows the student standing in place with their feet together. I don’t think it is possible to run that way. Please help!

Completed: No
25 min. Form Intervals
Video Tutorial

One-Legged Posture Stance
Pick Up Your Heels
Workout Description
1 min. on/off Form Intervals: Practice Focus 1 for one min. on/one min. off for the first third of run; then, practice Focus 2 for one min. on/one min. off for second third of run. Practice both Focuses together for the last third, one min. on/one min. off.